Cycling season will soon be upon us and you may even have signed up to complete a big cycling event. This week, our physio Zoe offers some top tips to make sure you’re cycling at your optimum.
Bike Training
Try to gradually increase the distance you are cycling and vary the distance as well. Think about the distance you need to cover and how long you have until your event.
Strengthening
Perform exercises either at home or in the gym to strengthen your quadriceps, hamstrings, gluteals and calves. This can help with the endurance of the bike ride and help when you need to climb those big hills.
Stretching
It is important to stretch before and after a ride or strengthening session to avoid injury. Make sure your stretch your calfs, quadriceps, hamstrings, groin, deltoid, triceps, trapezius, pectorals and latissimus dorsi.
Calorie Intake
Ensure you have a balanced diet, but remember it is essential to replace the carbohydrates you use in training as muscles can only store a limited amount. Not replacing carbohydrates will mean you will struggle with your on-going training due to early muscle fatigue.
Rest Days
Do rest to allow your body to recover from your training otherwise you will be prone to injury and illness.
Fluid Intake
It is essential to drink fluid before, during and after cycling to avoid dehydration. Also it is good to get used to consuming larger quantities of fluid and isotonic drinks before your event.
Your physiotherapist can help you during your training and after an event to reduce muscle tightness, ensure you are performing the right exercises and give you advice regarding your positioning on our bike. Are you gearing up for a big cycling event and looking for guidance from a specialist sports physio? Contact us today on 0207 884 0374 or email info@physiocomestoyou.com.